Magnesium is a mineral that plays an essential role in many bodily functions, and yet, it’s something that most people aren’t getting enough of. In fact, studies suggest that as many as 75% of Americans have a magnesium deficiency. This lack of magnesium can lead to various health issues such as depression, anxiety, and sleep problems.
Luckily, there are ways to maximize the absorption of this crucial mineral. Here, we will explore top tips for optimal absorption of magnesium.
What Is Magnesium?
Magnesium is a mineral found in foods such as nuts/seeds, whole grains, fruits/vegetables , and dairy products. It’s also available in supplement form.
Our bodies need magnesium to perform vital functions such as regulating heart rate and blood sugar levels and building strong bones.
Fun Fact: The name “magnesium” comes from the Greek word for a district in Thessaly called Magnesia where magnetite was discovered – which contains high levels of the element!
Why Do We Need To Maximize Magnesium Absorption?
While your body may be naturally efficient at absorbing some minerals like calcium or iron; unfortunately , our guts don’t absorb all the dietary magnesium we consume. Several factors influence how well our intestines absorb this mineral:
- The presence of certain medications.
- Certain medical conditions like inflammatory bowel disease or celiac disease reduce intestinal function.
- A diet low in protein/intestinal malabsorption syndrome
- Consuming excess calcium/zinc/vitamin D interfere with absorption
How Can You Improve Your Body’s Ability To Absorb Magnesium?
Here are eight strategies you can implement right away to help maximize your body’s ability to absorb more magnesium:
1. Take Epsom Salt Baths:
Epsom salts contain generous amounts of magnesium and are a great way to increase your body’s absorption levels. Soaking in an Epsom salt bath three times per week helps you relax while allowing the magnesium to enter your bloodstream through your skin.
2. Eat Dark Chocolate:
Dark chocolate is high in antioxidants, flavonoids, and compounds that increase blood flow . Besides being an excellent source of fiber and healthy fats, it also contains considerable amounts of magnesium.
3. Use Magnesium Oil:
Magnesium oil is applied topically as a spray or massage oil directly on the skin. This approach bypasses digestion issues allowing for maximum absorption into the bloodstream.
4. Foods That Contain Magnesium-rich Sources:
You’ve probably heard that leafy greens are good sources of important vitamins like A, C/E/K but they’re also chock-full with considerable amounts of magnesium too!
Other foods rich in this good stuff include nuts/seeds , whole grains quinoa, amaranth, bulgur wheat) fruits/vegetables – especially spinach and avocados!
5. Reduce Stress:
Chronic stress can lead to lower levels of magnesium because regular cortisol secretion might diminish intake by cells ; besides reducing stress altogether; try spending more time exercising outdoors: According to the World Health Organization guidelines adults should do at least two-and-a-half hours at moderate intensity exercise per week such as vigorous swimming city biking.
6. Avoid Drinking Alcohol/Drinking coffee
Alcohol messes up digestion whereby intracellular Mg content decreased – Yet another good reason why moderation is key
Caffeine decreases intestinal absorption partially due to faster gut transit time leading to less time for mineral uptake- Instead try herbal teas like rooibos or chamomile which promote relaxation and a good night’s rest!
7. Swap Refine Grains For Whole Grain Foods:
Refined grains like white rice or flour offer little to no nutrition since these processes remove most nutrients including magnesium ‘
Whole-grain cereal bars, pasta/bread; oats, brown rice all ensure loads of minerals with fiber/powerful antioxidants keep your health in check.
8. Get Enough Vitamin D
Vitamin D is an essential nutrient the body requires for healthy bones and teeth formation – proven by several studies it boosts magnesium absorption rates in the intestines .
Magnesium plays a crucial role in our health affecting energy levels/to bone growth/mood regulation/memory/overall immunity to disease susceptibility. Despite being present in many foods nowadays people may not get enough of their daily requirement supplementing with food is optimal: Consider improving absorption through Epsom salt baths/wearing magnesium creams/eating dark chocolate with more greens/fruits/nuts/seeds! Practice stress-reducing exercises/caloric restriction/by avoiding alcohol/small coffee intake/replacing refined grains w/whole grains/direct sunshine exposure/vitamin D intake & reap max benefits!